Sunday 31/03/13
“Griff” 2 Rounds – Run 800m Forwards – Run 400m Backwards Then 8 Minute AMRAP In Partners work rest. – 5 Burpees – Suicide Run
“Griff” 2 Rounds – Run 800m Forwards – Run 400m Backwards Then 8 Minute AMRAP In Partners work rest. – 5 Burpees – Suicide Run
3 x 3 Squat Clean 5 x Max L-Sits between sets Then – 50 Thrusters @75/55lbs – 400m Run – 10 Muscle Ups – 400m
3 Rep Max Overhead Squat Mobilise hips and overhead position between sets Then 21-15-9 – Overhead Squat @95/65lbs – Box Jump 30/24″ Then 50 Wall
Open Workout 13.4 7 Minute AMRAP – 3 Clean & Jerk @ 135/95 – 3 Toes To Bar – 6 Clean & Jerk @ 135/95
5 Rep Max Back Squat 5 x 12 False Grip Ring Rows between sets Then 5 Rounds – 7 Burpees – 7 Front Squats @
3 x 3 Deadlift 5 x 12 Kipping Ring Dips between sets Then – 800m Run – 100 Double Unders – 800m Run
5 x 5 Push Press 3 Rep Max Weighted Chin Up between sets Then 13 Minute AMRAP – 11 KB Swings 24/16kg – 9 Push
3 Rep Max Power Clean (Touch And Go) Then 1 Rep Max Power Clean 5 x Max Strict Ring Dips Between Sets Then 5 x